Below is a 5 day workout plan. This workout plan should only be valid for 4-6 weeks.
Monday - Leg, Butt & Obliques
Leg Extension - 3 sets of 12-15 (quads) / Side Laterals (body weight) (Full Leg)
Squats - 3 sets of 12-15 (with weight)
Lunges - 3 sets of 20/ leg (with weight)
Seated Leg Curl - 3 sets of 12-15 (hamstrings)
Hip Abduction - 3 sets of 12-15 (inner thighs)
Hip Adduction - 3 sets of 12-15 (outter thighs)
Glute Machine - 3 sets of 12-15 (glutes) / Reverse Lunges (body weight)
30 minuters of cardio
Obliques (supersets)
Tuesday - Triceps, Back & Lower Abs
Assist Dip Chin - 3 sets of 12-15 (tricpes)
Kick Backs - 3 sets of 12-15 per arm (triceps) / Reverse Cable Crossover - 3 sets of 12-15 (back)
Lat Pulldown - 3 sets of 12-15 (back)
Tricep Pulldown - 3 sets of 12-15 (triceps) / Push Ups 3 sets of 12-15 (body weight)
Inner Lower Back Row - 3 sets of 12-15 (back)
Outter Upper back Row - 3 sets of 12-15 (back)
30 mintues of cardio
Lower Abs (supersets)
Wednesdays - Cardio and Calfs
Calf Extension - 3 sets of 12-15 (calfs)
Standing Calfs - 3 sets of 12-15 (calfs)
1 hour of cardio
Thursday - Bicep, Shoulder, Upper & Lower Abs
Lat Raises - 3 sets of 12-15 (shoulders)
Lateral Shoulder Press - 3 sets of 12-15 (shoulders)
Bicep Curls - 3 sets of 12-15 (biceps) /Bent Over Dumbell Rear Dealt - 3 sets of 12-15 (shoulder blade)
Concentration Curl - 3 sets of 12-15 (biceps) / Side Laterals - 3 sets of 12-15 (shoulders)
Cable Hammer Curls - 3 sets of 12-15 (biceps) / Front Dumbbell Raise - 3 sets of 12-15
30 minutes of cardio
Upper & Lower Abs (supersets)
Friday - Cardio & Calfs
Calf Extension - 3 sets of 12-15 (calfs)
Standing Calfs - 3 sets of 12-15 (calfs)
1 hour of cardio
